Rob Kaper's Training (Interval Run) in Rotterdam

Thursday 5 March 2020, 21:07
Rotterdam, NL

Interval 🌧️

De regen getrotseerd. Keinat maar niet ontevreden over het tempo, de 5 minuten interval fases 5:01/km 5:29/km 5:06/km incl. stoplicht bij de middelste).

Warmup: 14 minutes in zones 1-3.
Work: 3 x (5 minutes in zones 4-5 + 2 minutes in zone 3)
Cooldown: 5 minutes in zones 1-2.

Details

Distance Recorded (GPS)7.369m
Time (Watch)40:00
Pace5:26/km
ShoeNike Pegasus Turbo 2
Strava3157419672

Weather

StartFinish
DescriptionModerate rainLight intensity shower rain
Temperature5.6 ℃5.7 ℃
Feels like1.3 ℃1.7 ℃
WindNE 7.0 km/hNE 6.2 km/h
Humidity92%92%
Pressure988 hPa988 hPa
Dew point4.4 ℃4.5 ℃
Cloudiness75%75%

Route

MapTiler logo

Cities, Municipalities & Boroughs Visited

Rotterdam

  • Stadsdriehoek
  • Struisenburg
  • De Esch
  • Kralingen-Oost

Milestones

DistanceTimePaceOfficialOverall
1K
1.000m
5:195:19/km81 of 826
1 Mile
1.610m
8:355:20/km73 of 821
Deci Marathon
4.200m
22:415:24/km81 of 806
5K
5.000m
26:535:23/km65 of 781

Watch Splits

NameDistanceTimeAverage PaceΔ TimeΔ Pace
1K1.000m5:195:19/km5:195:19/km
2K2.000m10:425:21/km5:235:23/km
3K3.000m15:585:19/km5:165:16/km
4K4.000m21:255:21/km5:275:27/km
5K5.000m26:535:23/km5:285:28/km
6K6.000m32:115:22/km5:185:18/km
7K7.000m38:055:26/km5:545:54/km
7.369m40:005:26/km1:555:12/km

Pace

Average pace for fastest three 7K activities are shown for comparison.

Heart Rate

Average: 162 bpm
Maximum: 184 bpm
Minimum: 107 bpm

Cadence

Altitude